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NASM A Chapter 16-20 > Chapter 16-20 > Flashcards

Chapter 16-20 Flashcards

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1
Q

What are 4 physiologic considerations for training youth?

A
  1. VO2 peak similar to adults when adjusted for body weight
  2. Submaximal oxygen demand higher than adults
  3. Glycolytic enzymes lower than adults
  4. Sweating rate (decreased tolerance to temperature extremes)
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2
Q

Which 7 functions decrease with age?

A

Maximum attainable heart rate; cardiac output; muscle mass; balance; coordination; connective tissue elasticity; bone mineral density

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3
Q

The condition of subcutaneous fat exceeding the amount of lean body mass

A

Obesity

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4
Q

What are 3 comorbidities common in obese clients?

A
  1. Hypertension
  2. Cardiovascular disease
  3. Diabetes
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5
Q

It is recommended that obese clients partake in this type of exercise to decrease orthopedic stress

A

Weight supported, such as cycling or swimming

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6
Q

A chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein

A

Diabetes

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7
Q

What are 4 special considerations for training clients with diabetes?

A
  1. Make sure client has appropriate footwear
  2. Client keep a snack with them
  3. SMR with care and under supervision of physician
  4. Avoid excessive plyometric training and higher intensity training
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8
Q

What are 5 special considerations for clients with hypertension?

A
  1. Avoid heavy lifting and Valsalva maneuvers
  2. Don’t let clients overgrip equipment
  3. Modify tempo to avoid extended isometric and concentric muscle action
  4. Perform exercises in standing or seated position; allow client to stand up slowly
  5. progress slowly
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9
Q

What blood pressure reading defines hypertension?

A

Greater than 140/90

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10
Q

Circuit and PHA resistance training systems with appropriate rest intervals are recommended for clients with this chronic condition

A

Coronary heart disease (CHD)

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11
Q

Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility

A

Osteoporosis

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12
Q

An inflammatory condition that affects the joints of the body

A

Arthritis

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13
Q

What are some training considerations for clients with arthritis?

A

Avoid heavy lifting and high repetitions, and stay within pain-free ranges of motion

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14
Q

At what training volume can regular exercise within the OPT model have a positive affect on the immune system?

A

Low to moderate intensity with moderate durations, 3 to 5 days per week

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15
Q

Which exercise POSITIONS should be avoided after 12 weeks of pregnancy?

A

Supine and prone

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16
Q

Which stage of cardiorespiratory training is contraindicated for pregnant clients?

A

Stage III

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17
Q

What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion?

A

90 minutes

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18
Q

What are 5 nutritional guidelines for weight loss?

A
  1. Proteins
  2. Carbohydrates
  3. Fats spread throughout the day; choose whole grains and vegetables over refined grains and simple sugars
  4. 4 to 6 meals per day; avoid empty calories
  5. Drink adequate water
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19
Q

The sum of the processes by which an animal or plant takes in and uses food substances

A

Nutrition

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20
Q

The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group

A

Estimated average requirement

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21
Q

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group

A

Recommended dietary allowance

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22
Q

A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined

A

Adequate intake

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23
Q

The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases

A

Tolerable upper intake level

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24
Q

Values for nutrients that provide good guidelines for what constitutes an adequate intake of a nutrient

A

Dietary reference intake

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25
Q

Amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate

A

Nonessential amino acids

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26
Q

What are 8 essential amino acids?

A
  1. Isoleucin
  2. Leucine
  3. Lysine
  4. Methionine
  5. Phenylalanine
  6. Threonine
  7. Tryptophan
  8. Valine
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27
Q

A food that supplies all of the essential amino acids in appropriate ratios

A

Complete protein

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28
Q

A food source low or lacking in one or more of the essential amino acids

A

Incomplete protein

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29
Q

What are the 10 nonessential amino acids?

A

Alanine; asparagine; aspartic acid; cysteine; glutamic acid; glutamine; glycine; proline; serine; tyrosine

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30
Q

What are 2 semi-essential amino acids?

A

Arginine and histidine

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31
Q

One of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of heart disease and certain types of cancer

A

Fiber

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32
Q

Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods

A

Carbohydrates

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33
Q

What are the 3 disaccharides?

A

Sucrose, lactose, maltose

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34
Q

How many calories are in a gram of carbohydrates?

A

4 calories

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35
Q

What is the ultimate nutritional limiting factor for exercise performance?

A

Carbohydrate availability

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36
Q

What are 4 reasons why the body needs carbohydrates?

A

Preferred form of energy; constant need for replacement; parts of central nervous system rely exclusively on carbohydrates; efficiently burn and use fat and protein

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37
Q

What are 5 things carbohydrates provide the body?

A

Nutrition; satiety; cellular fluid balance; blood sugar levels; protein conservation

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38
Q

How many calories are in a gram of fat?

A

9 calories

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39
Q

Which fatty acids are considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer?

A

Monounsaturated fatty acids and polyunsaturated fatty acids

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40
Q

Which macronutrient is responsible for acting as transport for vitamins A, D, E, and K?

A

Fat

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41
Q

For what 5 things does the body need fat?

A

Energy; structure and membrane function; precursors to hormones; cellular signals; regulation of uptake and excretion of nutrients in cells

42
Q

What percentage of human body weight is comprised of water?

A

60%

43
Q

What 6 items decrease as a result of dehydration?

A

Blood flow to skin, Blood volume; blood pressure; sweat rate; performance; cardiac output

44
Q

What 4 items increase as a result of dehydration?

A

Core temperature; heart rate; perceived exertion; use of muscle glycogen

45
Q

What 2 items are retained as a result of dehydration?

A

Water and sodium

46
Q

What amount of fluid loss will adversely affect circulatory functions and decrease performance levels?

A

2%

47
Q

What 4 bodily processes improve as a result of adequate consumption of water?

A

body temperature regulation; liver function; metabolic function; ; Endocrine gland functioning

48
Q

A substance that completes or makes an addition to daily dietary intake

A

Dietary supplement

49
Q

What is the traditional reason for use of a dietary supplement?

A

To provide the body with nutrients that might not be adequately supplied by a diet

50
Q

What 3 micronutrients can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves?

A

Vitamin’s A, D, and B6

51
Q

What 4 nutrients have the greatest potential for excess dosage in dietary supplements?

A

Vitamin A, Vitamin D, Iron, Zinc

52
Q

What is the result of excess consumption of vitaminD?

A

Calcification of blood vessels and kidney, heart, and lung damage

53
Q

What is the potential result of excess calcium intake?

A

Kidney stones

54
Q

What are the potential results of excess iron intake?

A

Interference with absorption of other minerals and gastrointestinal irritation

55
Q

Substances ingested with the intention of increasing athletic performance

A

Ergogenic aids

56
Q

How much time does a fitness professional have to make a first impression?

A

20 seconds

57
Q

What 6 actions can be taken to make a positive first impression?

A

Make eye contact, introduce yourself, smile, shake hands, remember client names, use positive body language

58
Q

What 5 qualities are important to emphasize as a personal trainer?

A

Look professional, build relationships, listen, maintain confidentiality, ensure safety

59
Q

What are 4 key predictors of exercise participation and adherence?

A

Number of options, support from outside environment, convenience and location, cost

60
Q

What are the transtheoretical model stages of change?

A

Precontemplation, contemplation, preparation, action, maintenance, termination

61
Q

People at this stage of change have no intention to change, don’t exercise, and won’t start exercising in the next 6 months

A

Precontemplation

62
Q

People at this stage of change don’t exercise, but are thinking about starting within the next 6 months

A

Contemplation

63
Q

People at this stage of change exercise occasionally, plan to make it a regular thing within the next month, and may have unrealistic expectations

A

Preparation

64
Q

People at this stage are regularly exercising, but have not maintained the behavior for at least 6 months

A

Action

65
Q

The people in this stage of change have been regularly exercising for at least 6 months, but still may be tempted to return to old unhealthy habits

A

Maintenance

66
Q

Body language should always display a sense of what three characteristics?

A

Openness, friendliness, and warmth

67
Q

What provides motivation for exercise and the foundation for exercise prescription?

A

Health concerns

68
Q

What is one of the primary reasons a person sticks to an exercise program?

A

Stress reduction

69
Q

What is the next step after the first impression and discussing health concerns?

A

Clarifying goals

70
Q

What can lead to injury or a client dropping out of an exercise program?

A

Unrealistic goals

71
Q

The aspect of a relationship characterized by similarity, agreement, or congruity

A

Rapport

72
Q

What includes measurements of body composition, cardiorespiratory fitness, and movement quality?

A

Initial session fitness assessments

73
Q

Type of questions that can be answered with one word; or a simple ‘‘yes’’ or ‘‘no’’

A

Closed-ended (directive) questions

74
Q

Questions that cannot be answered with a simple “yes” or “no” and allow clients to give more information

A

Open-ended (nondirective) questions

75
Q

Communication using spoken words

A

Verbal communication

76
Q

What someone is thinking, reflected in body language

A

Non-verbal communication

77
Q

Explaining procedures and expectations, being sensitive to clients feelings, consistency, and positivity are all examples of what?

A

Effective communication skills

78
Q

What are the elements of active listening?

A

Pay attention, avoid distractions, look the speaker in the eye, provide feedback when the speaker is finished

79
Q

Technique to make sure a client understood was what said in order to communicate understanding

A

Reflection

80
Q

Draws all important points of a conversations together and allows clients to clarify what was said

A

Summary

81
Q

Positive comments showing appreciations for a client’s thoughts, plans, or skills

A

Affirmations

82
Q

What are 4 primary kinds of support?

A

Instrumental, emotional, informational, companionship

83
Q

Practical factors, like transportation to the gym or a spotter when lifting, are examples of what kind of support?

A

Instrumental support

84
Q

How is emotional support best expressed?

A

Encouragement, caring, empathy, concern, and praise

85
Q

The directions, advice, suggestions, and feedback given to a client by the fitness professional

A

Informational support

86
Q

Family, friends, and coworkers that positively impact exercise adherence

A

Companionship support

87
Q

What are 3 primary barriers to exercise?

A

Busy schedule (lack of time), poor social support, low self-confidence

88
Q

What are 3 barriers to exercise that come from unrealistic goals?

A

Lower motivation, decreased self-esteem, don’t provide sense of success

89
Q

The misperception overemphasizing the difference between ones own body type and others

A

Social physique anxiety

90
Q

What is the primary motivation for clients to use the services of health and fitness professionals?

A

Improve quality of life

91
Q

After what length of time do many individuals drop out from exercising?

A

6 months

92
Q

What are 3 behavioral strategies to improve exercise adherence?

A

Self-management, goal setting, self-monitoring

93
Q

The ability to look at one’s thoughts, behaviors, and emotions, and change what isn’t working

A

Self-management

94
Q

For what does the SMART goal acronym stand?

A

Specific, measureable, attainable, realistic, timely

95
Q

Goals that are challenging but not extreme

A

Attainable

96
Q

What function does an exercise log serve for exercise adherence?

A

Self-monitoring

97
Q

Strategies that aim to change a client’s thought and attitudes toward exercise

A

Cognitive strategies

98
Q

What are some strategies to increase exercise adherence?

A

Positive self-talk, imagery

99
Q

Process that produces internalized experiences to support exercise adherence by visualizing things that pertain to goal attainment

A

Imagery

100
Q

What are 3 things the use of imagery enhances during exercise?

A

Confidence, muscular control, positive feelings and outcomes

101
Q

What are 5 psychological benefits of exercise?

A

Promotes positive mood, reduces stress, improves sleep, reduces depression, reduces anxiety

NASM A Chapter 16-20 (1 decks)

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